Strength: Core 12 min EMOM: 1- 45 sec L Plank 2- 45 sec FK 3- 45 sec R Plank 4- 15/15 V-ups WOD: 21-21-15-15-9-9 Alt DB Hang C&J (35/50) Double Jump Burpees over DB Wall Balls

Strength: Hang Power C&J 2 Reps > 10 min EMOM WOD: 800m Run 50 Air Squats 25 Pull-ups 50 Sit-ups 25 Pull-ups 50 Air Squats 800m Run

Strength: Bench Press 4-4-4-4-4. WOD: 20 min EMOM 1: 12/15 Cal Row 2: 15 Double DB DL (35/50) 3: 20 Wall Balls 4: 8 Ring Rows + 5 Ring Dips 5: REST

Strength: Power Sn 2 Sn Grip DL + 2 Hang Power Sn + 2 Power Sn Unbroken > 6 sets > every 90 sec. WOD: 8-7-6-5-4-3-2-1 Wall walks Sq Cleans (85/115)

Strength: Back Sq 2 reps > 6 sets > 90 sec Increasing weight. WOD: 20 min AMRAP 400m Run 20 OH DB lunges (35/50) 10 T2B 20 KBS.